Social Media is Triggering ‘Fear Of Missing Out’ Amongst the Youth Precipitating Depression and Loneliness

• 08 Nov 2024

Your Time is Limited, Don’t Waste It Living Someone Else’s Life.

—Steve Jobs

In today’s hyperconnected world, social media plays a pivotal role in shaping how young people interact, perceive the world, and construct their identities. Social media platforms offer opportunities to connect with peers and share experiences, they also introduce complex psychological challenges. One of the most pervasive issues that arise from constant engagement with social media is the phenomenon known as Fear of Missing Out (FOMO). FOMO refers to the anxiety that others might be having rewarding experiences without one’s participation. This psychological state, exacerbated by the curated and filtered nature of online content, has been linked to depression, loneliness, and diminished well-being, particularly among young people.

Platforms like Instagram and Facebook often showcase the best moments of people’s lives. Seeing friends at parties, on vacations, or achieving milestones can make others feel left out and anxious about missing out on similar experiences. Features like Instagram Stories and Snapchat allow users to share real-time updates. This can create a sense of urgency and anxiety for those who aren’t part of the event or activity being shared. Social media often highlights exclusive events or limited-time offers. Influencers often share their glamorous lifestyles, which can lead followers to feel inadequate. This constant comparison can exacerbate feelings of FOMO.

The “story” feature, available on social media platforms, amplifies FOMO by displaying temporary posts. Users feel pressured to frequently check these posts to avoid missing out, leading to a compulsive engagement that negatively affects mental health.

FOMO is closely associated with feelings of inadequacy and low self-esteem. When young people compare themselves with their peers, the curated nature of social media often makes them feel as though their lives are not as enjoyable or successful. This comparison can induce feelings of failure, sadness, and hopelessness, key symptoms of depression. Furthermore, social media tends to foster perfectionism, where individuals feel pressured to meet unrealistic standards based on what they see online.

Fear of Missing Out (FOMO) is not a new concept, but the advent of social media has magnified it exponentially. FOMO refers to a pervasive concern that one is missing out on rewarding social interactions, activities, or events. Psychologists note that it stems from our evolutionary need for belonging, where missing a social opportunity could have meant exclusion from a vital group. However, with social media, individuals are exposed to a constant stream of highlights from other people’s lives, creating the illusion that everyone else is enjoying life more fully and more often.

Social media platforms are inherently designed to maximize engagement by promoting content that appeals to the fear of being left out. Algorithm-driven feeds prioritize posts that receive high engagement, showcasing events, achievements, and moments that depict idealized versions of reality. Users are exposed to images of travel, parties, social gatherings, and personal accomplishments, which can create an illusion of a life more fulfilled than their own. The constant barrage of such content leaves many individuals feeling excluded or inferior, fueling FOMO.

Although social media offers connection, it often makes people feel lonelier. Even with many online friends, they may feel left out or disconnected. FOMO makes it seem like others have better social lives, causing users to feel isolated and unimportant.

Young people may also become socially withdrawn, avoiding real-life interactions out of fear of not measuring up to the standards set by their online personas. Thus, while social media provides an illusion of belonging, it also deepens loneliness by reinforcing the idea that meaningful connections are happening elsewhere.

A significant factor contributing to FOMO is the tendency for young people to engage in upward social comparison. This occurs when individuals compare themselves to others they perceive as better off or more successful. Social media provides endless opportunities for such comparisons, particularly when users post only the most exciting aspects of their lives. As these comparisons become habitual, individuals can feel increasingly dissatisfied with their own circumstances.

In contrast, downward social comparisons, where individuals compare themselves to those perceived as worse off, might offer temporary relief. A student who scores poorly on a test might compare themselves to a classmate who failed, finding some comfort in not being the worst performer. Seeing a friend’s social media posts about struggling to pay bills might make someone feel better about their own financial situation. An employee who feels inadequate might compare themselves to a colleague who is underperforming, boosting their own confidence temporarily. Someone might feel better about their own body image by comparing themselves to others they perceive as less fit or attractive. A person dealing with a minor illness might feel relieved when comparing themselves to someone with a more serious health condition. However, this effect is fleeting and does not address the root issue of insecure self-worth. Over time, the cumulative impact of frequent upward comparisons contributes to low self-esteem and diminished well-being.

Social media platforms thrive on validation mechanisms, such as likes, shares, comments, and followers. These metrics offer instant gratification, triggering the release of dopamine, the brain's “reward” chemical. However, the need for external validation can become addictive, with users constantly posting and checking their profiles for engagement. The unpredictable nature of social media rewards, where some posts receive more attention than others, mirrors the mechanics of gambling addiction, further trapping young users in the cycle of FOMO and anxiety.

When posts do not receive the anticipated amount of attention, users can experience feelings of rejection or inadequacy. This emotional toll exacerbates anxiety and depression, as the search for validation through social media becomes a double-edged sword, providing temporary boosts to self-esteem but ultimately undermining it in the long run.

One of the physical consequences of FOMO-driven social media use is sleep deprivation. The desire to stay updated with peers leads many young people to check their phones late into the night. A study by the National Sleep Foundation found that adolescents who use social media excessively report poorer sleep quality, which can further exacerbate mental health issues, including depression and anxiety. Lack of sleep also impairs emotional regulation, making individuals more susceptible to negative emotions.

FOMO also triggers chronic stress and anxiety. Young people worry that if they are not constantly online, they will miss important social opportunities or fall behind in their social standing. This pressure contributes to increased levels of cortisol, the stress hormone, which can have long-term effects on both mental and physical health.

Encouraging young people to prioritize real-life connections over virtual ones can also reduce FOMO and its negative effects. Social interactions in the physical world tend to be more meaningful and emotionally fulfilling, helping individuals feel genuinely connected and less dependent on social media for validation. Participating in activities such as sports, clubs, or volunteering can also provide a sense of belonging that is more stable than what social media offers.

Gratitude practices, where individuals reflect on the positive aspects of their own lives, have been shown to improve mental well-being and counteract the effects of social comparison. Similarly, mindfulness techniques can help young people become more aware of their emotional responses to social media. Recognizing FOMO as a natural reaction, rather than an indicator of personal failure, can reduce its emotional impact.

Efforts to mitigate the negative impact of FOMO must focus on promoting digital well-being. This involves teaching young people how to use social media in healthier ways. Schools, parents, and mental health professionals can encourage practices such as setting time limits on social media use, scheduling “phone-free” periods, and being more mindful about the content they consume and share.

The Greatest Wealth is to Live Content With Little.

— Plato